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Posts Tagged ‘circuit training’

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First off, I want to thank you for the support you have given me with Elemental Fitness Personal Training over the past 5 years. I started this blog site and part time training business to share my knowledge and passion for health and fitness with those around me, and that I did!

Since February 2016 my wife Flora and I have been furthering our education, brainstorming ways to bring our passion for health and spirituality together and develop a business that has more to offer, inspires, motivates and leads our fellow sisters to greater heights- body, mind and soul.

As of June 20, 2016 Elemental Fitness transformed into Strength and Soul Wellness: An online holistic health company to coach and inspire women to love their body and nurture their soul.

I hope you will join us in this new venture into cyber land as we share our stories, our knowledge and our guidance towards better health.

Thank you again for your ongoing support and I look forward to hearing from you soon!
Please book your FREE 30 minute Personal Training Consultation with me today.

Have a wonderful day!

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senior-weightsLike any professional, as a Fitness Trainer I am required to upgrade my skills, take new courses, renew my CPR & First Aid and remain as current as possible where health and exercise is concerned. If you think about it, would you really want to work with someone who is not certified to teach or who has not upgraded their skills in over 5 years? The rate at which the fitness industry changes; keeping current is a must.

Deciding on what skills I wanted to upgrade this year happened naturally. I was asked by my supervisor to run a seniors class in the Killarney Fitness Center here in Vancouver this past March. My group class started out with 4 participants and within a short time quickly grew to 6. By this fall my class size doubled and I now have a waitlist! I had no idea that working with the aging population could be so rewarding and enjoyable. Although each person has varying injuries, aches, pains, medical conditions and overall goals they work hard, do their homework and show up eager to learn. I knew right away that certifying to work in this field was in my future.

This August I began the “Older Adult” training course and have nearly completed the certification process. It has been a very eye opening experience. It has taught me a lot about what happens when we age and how to better prepare for the future. I also feel the course is making me a better trainer for not only my aging clients but my younger folks as well. It’s easy to take your balance, multitasking abilities, agility, strength and coordination for granted. That old saying “use it or lose it” really rings true here.

If you’re looking for a trainer who can listen, has compassion, empathy and knowledge and who will push you to better health please don’t hesitate to reach out. It’s honestly never too late to enjoy exercise, improved health and reduced stress levels. I am excited about this new career direction and future learning.

Please visit my testimonials page to see what my seniors have to say.
Have a healthy and happy day!

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Time flies when you have a toddler, work part time, your partner works full time, you are planning a huge move and planning renovations on your new space. Since exercise is what keeps me sane it couldn’t be cut out of my day completely just done in a whole new way.

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I started using nap time (formally my workout and me time) to pack, make calls and send time sensitive emails. Workouts had to be even more creative than before.

I started using my son’s morning park time to burn off some of my own pent up energy and reduce my stress. Squats, lunges, push-ups, curl-ups, tricep dips, back raises, chin-ups, jacks and burpees became the new regime. No equipment necessary and enough to get my heart rate up while still allowing me to monitor my babe. The best part is that my little guy (nearly 2) is now randomly doing burpees. I’m sure it has something to do with the reaction from my partner and I. ­čÖé A perfect example of how closely our wee ones pay attention to us and mimic our every move.

Getting creative with your workouts during bouts of high stress and limited time is very important – especially if you hope to remain sane.

What have you done to help keep yourself in check physically during a move?

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I have started teaching a class called Tabata HIIT and totally love it!

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If you have never done Tabata you’re in for a real treat. HIIT stands for high intensity interval training. It is a style of circuit training that is done in the following way: 20 seconds of exercise followed by 10 seconds of rest. There are generally 5 exercises in the sequence and they get repeated 4 times through. When I teach my class I select 10 exercises done in 2 groups of 5. The entire routine takes exactly 30 minutes. If you’re looking to get your sweat on then give one of these workouts a try…

A) Equipment free:
* push-ups
* jacks
* step-ups on a bench
* frog jumps
* inch worms

repeat the sequence 4 times and then take a 2 minute rest

* burpees
* travelling lunges
* plank holds
* tricep dips on bench
* mtn. climbers on bench or ground

repeat the sequence 4 times through and your workout is complete!

B) Medicine ball workout:
* medicine ball travelling lunges with twist (twisting right when your right foot leads the lunge and vice versa)
* push-up with knee touch (during the up phase of each push-up touch your opposite hand to opposite knee)
* bear crawls
* foot ball runs on the spot
* medicine ball Russian twist

repeat the sequence 4 times and then take a 2 minute rest

* medicine ball squats with chest press
* bird dog
* medicine ball crunches (lying on your back, feet up, ball goes from chest to toes- resting head to ground on each repetition)
* wind sprints
* medicine ball single leg hip bridge (medicine ball remains pressed above the chest while performing a single leg hip bridge alternating legs)

repeat the sequence 4 times through and your workout is complete!

The beauty of Tabata is that it can be done with any sequence of exercises and any type of fitness equipment.

What are your favourite circuit training exercises?

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I now know what it’s like to be almost too busy to fit in exercise. I never thought I would say those words but I’m admitting it! With an 8 month old baby, my life (for now) is no longer about my needs and priorities. I’ve had to come up with quick and effective exercises to get my blood flowing and raise that oh-so-needed serotonin.
┬ębelle ancell 2013 ~ All Right Reserved ~ CREDIT MANDATORY

Over the past few months I have managed to perfect the 20 minute workout- having “no time” is no longer an excuse!

WORKOUT #1 (Sweat it out):
EQUIPMENT REQUIRED: Medicine Ball, Kettle Bell, Jump Rope
#1 – 2 minutes Jump rope
#2 – 1 minute Single arm Kettle Bell swings
#3 – 1 minute Medicine Ball wood chops
(repeat exercise 2 & 3)
#4 – 2 minutes Jump rope
#5 – 1 minute Kettle Bell goblet squats
#6 – 1 minute Medicine Ball crunches
(repeat exercise 5 & 6)
#7 – 2 minutes Jump rope
#8 – 1 minute Kettle Bell bent-over rows
#9 – 1 minute Medicine Ball lunge with twist
(repeat exercises 8 & 9)
#10 – 2 minutes Jump rope

WORKOUT #2 (Full Body):
EQUIPMENT REQUIRED: Your body and a little motivation!
#1 – 2 minutes Jogging (traveling or on the spot)
#2 – 40 Mountain Climbers
#3 – 30 180 degree jump squats
#4 – 20 Push-ups (on floor or bench)
#5 – 10 Bear crawl outs with hop
(30 second walking break)
#6 – 2 minutes Side Shuffles (mark a distance of approximately 25-30 feet and side step left to right)
#7 – 40 Reverse lunges (traveling or on the spot)
#8 – 30 seconds Plank
#9 – 20 Tricep dips – on bench
#10 – 10 Burpies
(30 second walking break)
#11 – 2 minutes Jump rope
#12 – 40 Regular lunges
#13 – 30 Frog Jumps
#14 – 20 seconds Shadow boxing
#15 – 10 Inch worms

WORKOUT #3 (Total Core):
EQUIPMENT REQUIRED: Mat, 5-10lb weight
#1 – 60 Second Plank Hold
#2 – 50 Bicycle Legs
#3 – 40 Mountain Climbers
#4 – 30 Body Stars
#5 – 20 Supine Leg Lifts
#5 – 10 Russian Twists using desired weight
#6 – 5 Roll-ups
(1 minute walking break and repeat)

I did a video to accompany this blog, to demonstrate some of the lesser-known exercises. check it out: http://youtu.be/19Kv2HOQXx0

There are so many variations of exercises and ways to switch up these routines. Feel free to put your own spin on a 20 minute workout. I hope I can motivate you to kick your own butt! Of course, if you need extra help contact me about personal training and my summer bootcamps. Just remember, every bit of effort counts!

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When I decided to pursue a career in the health and fitness industry my main goal was to help others achieve and maintain optimal well being. I strive to be a role model: living a healthy lifestyle that includes exercise as well as relaxation, and delicious and nutritious foods.

When I started working at Steve Nash I connected with many wonderful clients who had a wide variety of needs and fitness goals. Although several of my clients made huge progress over the past 6 months, one client in particular took the tools presented to her and ran with them! Not only did she start making exercise a priority but she also completely changed her eating habits. I would like to share her story as I hope it inspires people that it’s never too late to make changes. This story is really about Jacqueline’s transformation from an unsatisfied and unfit woman leading an unhealthy lifestyle to the energetic and happy person she is today.

Jacqueline and I embarked upon our journey together in May of 2013. When Jacqueline arrived at the gym for her first session she was unsure about working with a fitness trainer but unhappy with her current level of fitness and in need of some guidance. We had an immediate connection and soon enough we both looked forward to meeting twice a week to train. Slowly she began to embrace exercise in a whole new way. Despite the initial aches and pains that accompany any fitness program, she pushed through and told me she felt amazing after every training session and was delighted to have had no injuries in the process; something she feared.

In the beginning there were many exercises that she struggled with but over time she got stronger. Some of her personal best accomplishments were going from 5 minutes of cardio training to doing over 30 minutes without stopping. She was also able to complete a full hour of circuit training with energy left to spare after just five months of conditioning and hard work.

One of her most important and measurable successes was her ability to performing the plank and abdominal legs lifts without any pain. Jacqueline gave birth by cesarean to her daughter 11 years ago and found that any exercises that put stress on her lower abdomen posed a challenge. In five months she went from 3 leg lifts to 12 and can now hold the plank for 60 seconds (compared to 15 back in May). Jacqueline has since made fitness a part of her life 5-6 days a week. She trains on her own 3-4 days a week in addition to her fitness training sessions twice a week.

Check out Jacqueline’s progress…
May 18, 2013 –
Age 50
Height 5’6
Weight 153 lbs.
BMI 24.8
Body Fat 36.5%

The old Jacqueline.
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October 12, 2013 –

Age 50
Height 5’6
Weight 140 lbs.
BMI 22.9
Body Fat 31%

The current Jacqueline.
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This is only the beginning for Jacqueline, she is now determined to reduce her body fat to 27% or less thus increasing her lean muscle mass and in turn increasing her total fitness level. It’s been a pleasure working with this amazing, thoughtful, dedicated and inspiring woman. I hope to help Jacqueline continue on her journey to optimal health.

Not only is Jacqueline successful where her health is concerned she also runs a very well known Medi-Spa here in North Vancouver. Please visit her website for further information or to book an appointment.
http://www.beautybyjacqueline.com/index.html

I wish her the best in everything she does. Miss you Jacqueline. ÔŁĄ

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